Plan for Tomorrow:

Josh will be running a quick clinic from 9-9:45am on the bar muscle up. If you'd like to attend please get to the gym at 9am sharp. Josh will not work with anyone who does not go through the warm-up/drill work before attempting an actual BarMU

Okay, so #1 below is the RX version. If you have, or might be able to get a bar muscle up, then go for #1. You'll have to do it out back, because the pullup bars in the gym are too close to the ceiling. Number 2 below is a workout designed by us for our in-house competition. We feel that workout is a nice tweener, and can keep things competitive for our in-house challenge. This workout is for you if you can easily power snatch 75/55 but cannot do a bar MU.

If you end up doing #2, that score will be posted for our team comp. But if you're signed up for the Open, post a 10 for your score on the Games website. If can't do an RX Ring Dip, then #3 will be your workout.

Please come in with a plan of action for tomorrow. 

16.3

1. 7 minute AMRAP:

10 Power Snatches (75/55)

3 Bar Muscle Ups

OR

2. 7 minute AMRAP:

10 Power Snatches (75/55)

5 Pullups

5 RX Ring Dips

OR 

3. 7 Minute AMRAP:

10 Power Snatches (45/35)

5 Jumping Chest to Bars